Buy a PRIMO and EXXO and get a free new TAUPO 2.0 cross training T.

Offer ends 30 September, 2010.

(Continue reading the rest of this post…)

If you enjoyed this post, make sure you subscribe to my RSS feed!

TEHO Trail Running Range

These new strides and nix are purpose-built for extreme trail running in hot conditions. They offer maximum comfort and UV protection along with wicking, breathability, storage system and durability at a gossamer weight.

TEHO features a radical ergonomic design that removes any centre seam, requires no micro chamois and provides maximum support for the gluteals.

TEHO will be made of Revolutional from Carvico of Italy.

Expect to see it online and with agents by mid December 2010 at the latest.

If you enjoyed this post, make sure you subscribe to my RSS feed!

Anaerobic Threshold

Pyramids. Here you will aim for rate increases at smaller intervals to a tipping point, then reduce again.

o 3 x 29 minutes (rate change at 5′, 4′, 3′, 2′, 1′, 2′, 3′, 4, 5′), 5 minutes rest.
o 4 x 11 minutes (rate change at 3′, 2′, 1′, 2′, 3′), 3 minutes rest.
o 5 x 2000 meters (change rate every 500 meters), 3 minutes rest.
o 4 x 2500 meters (change rate every 500 meters), 3 minutes rest.
o 3′ on/3′ off, 4′on/4′off, 5′on/5′off, 4′on/4′off, 3′on/3′off

Staircasing. Here your rate increases with regular gradations

o 4 x 10 minutes (rate increases every 2 minutes), 3 minutes rest.
o 2 x 24 minutes (18, 20, 22, 24, 20, 22, 24, 26 with rate changing every 3 minutes), 4 minutes rest.
o 5 x 2000 meters (rate increases every 500 meters), 3 minutes rest.
o 4 x 2500 meters (rate increases every 500 meters), 4 minutes rest.

Castles. THese mix it up a little for you with both rate increases and decreases at regular intervals.

o 3 x 20 minutes (rate alternates between a high rate and low rate every 2 minutes), 3 minutes rest.
o 3 x 18 minutes (rate alternates between a high rate and low rate every 2 minutes), 3 minutes rest.

Anaerobic Capacity These incorporate a lift in intensity.

* 14 x 1 minute hard, 30 seconds easy
* 5 x 4 minutes at low rate, but high power. 1 minute paddle between each piece.

Race Endurance

* 5 x 750 meters, 3 minutes rest.
* 4 x 1000 meters, 4 minutes rest.
* 4 x 800 meters. Negative splits – last 400 meters should be 5 seconds faster on split than first 400 meters. 3

minutes rest.
* 6 x 3 minutes, 2 minutes rest.

Fartlek

* 6000 meters. Row steady state with 100 meter bursts every 500 meters
* 20 x 1 minute on, 1 minute easy
* 15 x 1 minute on, 2 minutes easy

If you enjoyed this post, make sure you subscribe to my RSS feed!